How to do Kegel Exercises (Correctly)
Are you trying to do Kegels but unsure if you're doing them correctly? Well look no further because this blog will tell you everything you need to know about how to do a kegel. This blog will cover what is a kegel, who needs kegels, how to do a kegel, and how to ensure you are doing it properly.
What is a Kegel?
A kegel is a contraction of the pelvic floor muscles. This will strengthen the muscles, similar to doing bicep curls for your bicep muscles. The pelvic floor is composed of multiple muscles, some of which are located closer to the outside of the body, while others are positioned deeper. You want to contract both the outer and deeper muscles to get the most out of your kegel.
Who Needs Kegels?
Kegels are effective in preventing and treating pelvic floor problems. This can include prolapse and leakage. If you experience urinary leakage during activities such as coughing, laughing, sneezing, running, jumping, or exercising, Kegels will likely be helpful for you.
If you are experiencing symptoms of prolapse including heaviness, pressure or bulging in the vaginal area, kegels will also likely help you. Kegels can also be a preventative measure to decrease the likelihood of having these issues during pregnancy, postpartum, and with older age.
How to do a Kegel
I recommend starting kegels in a laying down position so that your body can be relaxed and your pelvic floor muscles will not be working against gravity. First, you are going to relax to ensure the muscles are not starting in an already contracted position. Then, to contract the muscles, you will imagine you are stopping your stream of urine and holding back gas at the same time.
This can be a lot to think about, so you can always start with one then add the other. Make sure to fully relax your muscles after you have contracted them before starting your next kegel. Ensure that your thighs and glute muscles remain relaxed during your Kegel exercises to isolate the movement to the pelvic floor muscles.
Benefits of Doing Kegels Correctly:
Doing a Kegel exercise correctly is important because improper technique can not only make the exercise ineffective but may actually lead to problems. Here's why proper form matters:
Strengthens the right muscles – When done properly, Kegels target the pelvic floor muscles that support the bladder, uterus (in women), and bowels.
Improves bladder control – Correct technique helps reduce or prevent urinary incontinence.
Enhances sexual health – Strong pelvic muscles can improve sensation and sexual function in all genders.
Supports recovery after childbirth or surgery – Kegels help restore pelvic floor strength, reducing issues like prolapse or leakage.
Risks of Doing Kegels Incorrectly:
Doing Kegels the wrong way can not only prevent progress, but may also cause new discomfort or worsen pelvic floor issues.
Using the wrong muscles – Many people mistakenly engage the abdomen, thighs, or buttocks, which doesn't help the pelvic floor and can cause strain.
Over-tightening – Holding too long or doing too many reps can lead to pelvic pain or muscle fatigue.
Pushing instead of lifting – Bearing down (as if straining) can actually weaken the pelvic floor over time.
Tips to Ensure you are Doing your Kegel Properly
There are multiple ways to ensure you are doing a kegel properly.
One way is to try and stop your stream of urine on the toilet. If you can do that successfully, that is the motion your muscles should be moving to kegel.
Another way is to insert a finger face down into the vaginal canal. Do a kegel, and you should feel the muscles on the bottom of your finger tightening and lifting.
Another way to provide reassurance about your Kegel technique is to practice it for a couple of weeks and see if you are experiencing decreased symptoms.
The final and best way to check your kegel technique is to see a pelvic floor specialist and kegel during an internal exam.
Feeling More Comfortable With Kegels
Hopefully you are feeling more confident about doing kegels at this point! Remember to give yourself time and practice. You may not feel confident on day one, however after a week or two your kegel should be improving. If your symptoms are not decreasing or eliminating, it could be because you are still doing your kegels wrong. Studies show that even with verbal instruction, only 60% of people do kegels right, so there are still 40% of people doing it wrong.
How Can a Pelvic Floor Therapist Help?
Seeing a pelvic floor specialist and getting a full external and internal exam is the best way to determine if you are doing your kegel right and if kegels are right for you.
At Alpha Project, we can also create a personalized treatment plan, including other exercises or techniques, to help you reach your goals more effectively.
Get started with pelvic floor therapy in Maryland.
